28 of Tradition’s finest joined at the AO for a Gangsta led beatdown
The Thang
Mosey around church – high knees and buttkickers
Warm Up:
SSH 13x
IST 13x
Burpees 13x
Mericans – 13x
Mountain Climbers 13x (by now, Pax is probably wondering why 13…)
Mosey to the outback
Group up in 3s (my apologies for confusion, YHC didn’t factor in the large group, but thanks for pushing anyways!)
One grabs a cinderblock
13x Cinderblock Squats
13x Cinderblock Burpees
13x Cinderblock Curls
Partners 2 and 3
13x Pull ups
13x Dips
13x lunges
Repeato
Mosey to haunted daycare
Sprint to top of hill to the left
13x Mericans
Sprint to bottom of the hill and back up to the right
13x Air Squats
Repeato 3x
Mosey to wall
People’s Chair 1 min 13 seconds (okay – 13 again)
Balls to the Wall 1 min 13 seconds
Mosey back to the lot for Mary
1:13 second elbow plank
LBC 26x (still multiple of 13..getting stranger)
W 13x
Low Dolly 13x
Homer to Marge
Pretzel Crunch 13x each side
Moleskin
1) Thank you for sticking with me this morning. I promise to plan for the bigger groups for my next Bootcamp lead – appreciate the hard work
2) Happy Birthday @Sensei! Glad to see you join @Maximus in the 60’s and still pushing all of us!
3) Finally, I explained 13…is the number of weeks that my M is along in her pregnancy. Gangsta 2.0 coming in April 2015! I’m sure that this little one will be joining me for F3 Dads in a few years.
Gangsta – great workout – really kept us moving with a variety of exercises. Great news about the meaning of 13 and the future Gangsta 2.0. Congrats! Yes – I like that Sensei had his birthday.
official F3 congtats Gangsta – good to see you out there for the bootcamp Q… hardest part seemed how to keep the chatty Cathy’s from having their little coffee clutches around the cinder block…. you know who you are– funky. : ). Maybe you should run 2 miles before the workout to quiet you down
GP great Q and congrats. Always exciting to see young families grow. Can’t wait to see you at F3 Dads. That is a very rewarding activity to participate in with your 2.0’s
Sensei Happy Birthday! It is an inspiration to see how hard the #respect crowd pushes on a daily basis.
Hey Dutch you are more than welcome to join in on the prework out run. It might get you kick started to join in on the #mumblechatter.;)
I think Kemosabe was looking for a tennis match at the Country Club this morning.
Stellar first Bootcamp Q GP! And congrats on Baby Gangsta!!
Great to be back at Tradition this week. I missed you guys last week!
Aye! Congrats Gangsta! Cant wait to meet baby gangsta!
Congrats gangsta! Oh, and nice workout too.
@Gangsta – Thanks for the Q and congrats on expectant V2.0. I was going to say that you should teach the little guy to speak in your native Aussie dialect, but then I realized it might get awkward with @Dingo always trying to sound Australian too. #DamnTasmanian
@Sensei turns 60? That’s weird that you guys still age. #39forever